Stand straight. Inhaling raise both the arms above the head. Keeping them shoulder width
apart. Bend the head, arms and upper body backward. Exhaling go back to the starting
position. Lie flat on your back with hands by your side.
Inhaling raise both legs upto 90 degrees of the floor. Hold the position for 15 to 60
seconds. Exhaling bring the legs down to the floor.
Support yourself on your elbows and raise your legs up to 45 degrees. Stretch your arms
out towards your knees. Hold the position for few seconds and lower your legs, hands
and head. Lie on your stomach. Raise your entire body
up supporting yourself only on your forearms and toes. Keep your elbows directly under
your shoulders and focus your attention on the abdominal muscles. Hold the position for
30 to 40 seconds. Relax. Lie on your stomach palms to the side of your
shoulder. Slowly raise your head and straighten the elbows. The arms may or may not be straight.
Hold the position for few seconds. Slowly release the upper back by bringing the arms,
lower the navel, chest, shoulders and finally the forehead to the floor.
Sit in Vajarasana. Stand on your knees with your hands close to your thighs. Stretch your
arms up lean backward and slowly reaching the heels with your hands. push the hips forward
and bend the spine as far as possible. Remain in this final position for as long as its
comfortable. return to the starting position by slowly releasing the hands from the hips
one at a time.Its important that this asana is followed by a forward bending asana like
Shashankasana.